Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Settings

Workout

Thursday

Metcon

Metcon (Time)

4 Rounds:
500 Meter Row
25 AbMat Sit-ups

Directly Into...

4 Rounds:
60 Mtn Climbers
15 Push-ups

Mobility

Foam Roll

Then:
Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute

Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute

Want to see some of these movements in action? Check out our .

Whiteboard:

Thursday, November 21, 2019

Male Clients

1

Chris
Bowen

12:15 PM CrossFit

17:36

2

Sylvain
Thibault

5:30 PM CrossFit

17:39

3

Jay
Griggs

3:30 PM CrossFit

17:40

4

Allan
Cheateaux

9:30 AM CrossFit

17:50

5

John
Williamson

5:30 PM CrossFit

18:18

6

Private

5:30 PM CrossFit

19:11

7

scott
sabina

8:15 AM CrossFit

19:20

8

Huge’s
Back!

5:30 PM CrossFit

19:40

9

Kevin
Lacjak

5:30 PM CrossFit

20:15

10

Matthew
Emmons

6:00 AM CrossFit

20:56

11

sam
beldock

5:30 PM CrossFit

20:58

12

Chris
Sharber

8:15 AM CrossFit

21:04

13

John
Hays

9:30 AM CrossFit

21:54

14

michael
doyle

5:30 PM CrossFit

22:12

15

David
Spungin

12:15 PM CrossFit

23:42

16

Gil
Gomez

12:15 PM CrossFit

25:39

17

Dan
Meller

12:15 PM CrossFit

28:25

18

Tommy
Culligan

5:30 PM CrossFit

18:00

19

Jim
Anderson

4:30 PM CrossFit

22:40

20

Jeff
Levesque

6:00 AM CrossFit

27:50

Female Clients

1

Grace
Compagnino

3:30 PM CrossFit

20:15

2

Maya
Gonzales

6:00 AM CrossFit

22:13

3

Carmen
Doyle

3:30 PM CrossFit

22:40

4

MaryBeth
Price

8:15 AM CrossFit

23:47

5

Amanda
Spungin

9:30 AM CrossFit

25:27

6

Teri
Heines

9:30 AM CrossFit

25:48

7

Karin
Thomsen

5:30 PM CrossFit

22:10

8

Sarah
Willoughby

5:30 PM CrossFit

22:15

9

Kelly
Burns

3:30 PM CrossFit

22:40

10

kathy
long

8:15 AM CrossFit

23:00

11

Dana
Bossert

8:15 AM CrossFit

23:19

12

Sage
Schoenfeld

4:30 PM CrossFit

23:50

13

Allison
Fletcher

8:15 AM CrossFit

24:09

14

Annie
Dougherty

4:30 PM CrossFit

25:58